DYELB: The Gainz Train

[goIftdibrad]

yesterday was bench and row day with complex F after

I feel like since i'm oly bencing once a week the gains are real, i hit nearly 4 of my five sets of 5 at 225, and did the fifth at 205.

Squats were monday. So Complex F was a bitch yesterday

Overhead squat
Back squat
Good morning
Front squat
Rows
Deadlift

Good core workout though, my core is feelining very worked today.

Scale still stuck at 290 despite tracking food and running a clear af calorie deficiet.....

Killing it man. Stick with those calories for another week, and if the scale doesn't budge still, cut either a little bit of fat or a little bit of carbs out of it.. just enough to pull another 150-200 calories per day out. As always, if you shoot your diet logs over to me, I can try to help you decide what to cut out of where.

I've noticed the same thing from taking my deadlifting down to every other week. Doing it every week was frying my CNS I think. I'm gaining on it way faster now that I do it every other week.

thanks. I'm pretty much zero carb on 'normal' days and trying to make a two to three week run of zero carbs right now.

I am an open book re diet when i fill it out. trying to be consistent with it
http://www.myfitnesspal.com/food/diary/Big Brain Bradley

[SAWCE]

Killing it man. Stick with those calories for another week, and if the scale doesn't budge still, cut either a little bit of fat or a little bit of carbs out of it.. just enough to pull another 150-200 calories per day out. As always, if you shoot your diet logs over to me, I can try to help you decide what to cut out of where.

I've noticed the same thing from taking my deadlifting down to every other week. Doing it every week was frying my CNS I think. I'm gaining on it way faster now that I do it every other week.

thanks. I'm pretty much zero carb on 'normal' days and trying to make a two to three week run of zero carbs right now.

I am an open book re diet when i fill it out. trying to be consistent with it
http://www.myfitnesspal.com/food/diary/Big Brain Bradley

You gotta make your profile/diary public. Says it's private now.

[Apex]

Chatted with my buddy at work a bit about home gym setups. I'm going to look into what I can put in the new place once we move in. I'll look into picking up a squat stand, bar, plates, and a bench.

[goIftdibrad]

thanks. I'm pretty much zero carb on 'normal' days and trying to make a two to three week run of zero carbs right now.

I am an open book re diet when i fill it out. trying to be consistent with it
http://www.myfitnesspal.com/food/diary/Big Brain Bradley

You gotta make your profile/diary public. Says it's private now.

I changed it to locked with a key, the key is
533489

its those three numbers on the back of my cc and the first three of my ssn

[SAWCE]

You gotta make your profile/diary public. Says it's private now.

I changed it to locked with a key, the key is
533489

its those three numbers on the back of my cc and the first three of my ssn

[SAWCE]

Man I still have the hardest time actually feeling my shoulders working and getting them sore. They've grown a bit recently for sure, but it still feels like I'm spinning my wheels a bit on them. Gonna try to get in with my coach in the next week or two to have him run through a shoulder workout with me and see if he can help me figure out what/if I'm doing something wrong.

[Barnes93cb]

Done goofed up yesterday and maths are hard.

I was supposed to add just 5 lbs to my weights for the workout. I may have added 15 to the squats and 20 to the bench.

It was a long day yesterday and I was in a rush at the gym. Im sore now and regret my stupidity. But I still managed to get all my reps. So thats a good thing.

[goIftdibrad]

made it to gym yesterday

i did trap deads at 255, then
Complex E
Power clean
Military press
Back squat
Good mornings
Behind the neck press
Front squat

finished up with leg presses, wide and narrow, and calves on the incline with 10 plates.

52 minutes. i was 288 this am, and other than the spare tire feel pretty jacked.

[SAWCE]

Done goofed up yesterday and maths are hard.

I was supposed to add just 5 lbs to my weights for the workout. I may have added 15 to the squats and 20 to the bench.

It was a long day yesterday and I was in a rush at the gym. Im sore now and regret my stupidity. But I still managed to get all my reps. So thats a good thing.

Good that you got them all, but next workout, I'd go down to where you were supposed to be for this one. You know you'll hit all the reps again, and slower progression is better for long-term gains.

[SAWCE]

I hadn't finished my 4x10 with 265 squats, but I decided to go up to 275 anyways. Coach wants me hitting 6-10 reps, so my plan is to start with 4x6 at each new weight and then spending the next four weeks working up to the 4x10. Don't know if it'll play out like that, but we'll see.

Hit 4x6x275 fine on Saturday.

Full workout was:

Superset Extensions/Seated Curl: 145/80 x15, 160/90x15, 175/100x15
Squat: 275x6, 6, 6, 6
Hack Squat: 315x6, 6, 6
Leg Press: 540 (6 plates per side, I don't count the sled weight) x 10, 10, 10
Seated Curl: 140x 12, 12, 12, 12
ISO Standing Curl: 40x 12, 12, 12, 12
Lunges: 10 each leg for two sets.

[Barnes93cb]

Done goofed up yesterday and maths are hard.

I was supposed to add just 5 lbs to my weights for the workout. I may have added 15 to the squats and 20 to the bench.

It was a long day yesterday and I was in a rush at the gym. Im sore now and regret my stupidity. But I still managed to get all my reps. So thats a good thing.

Good that you got them all, but next workout, I'd go down to where you were supposed to be for this one. You know you'll hit all the reps again, and slower progression is better for long-term gains.

Yes that was what I did yesterday. I went down a bit to get back on track. It made the day feel super smooth. I quite enjoyed knowing that I had the strenght to power through it all very well.

The weights are starting to feel heavier. So im feeling some struggle coming in the next few weeks. Also stuck at 210 now. I need to get back on a more strict diet and add cardio since ive slacked a bit. But I had a friend find me the other day and say she didnt recognize me at distance from the weight loss.

[goIftdibrad]

Yesterday I did squats and
Complex D
Upright row
Clean-grip snatch
Back squat
Behind the neck press
Good mornings
Row

finished with calves.

45 minutes. 286 this morning. ~2100 calories yesterday. Google fit says thats worth about 580 calories.

Finally got batteries for my heart rate strap so I'll be back to tracking calorie burn more accurately.

[SAWCE]

Did much better on inclince bench last night. First two sets of 10 with 205 all by myself. Then on my third set I hit 8 and had someone spot me on a 9th. He barely tapped the bar to get it moving again, so I should have gone for 10. Fourth set he spot me again and I hit 7 with a spot on an 8th rep.

Flat DB sucked after that. I'm gonna drop some weight off of that lift and just focus on slow negatives. Been working with 80lb dumbbells, but I'll drop to 60s and work a 3 second negative with a hold at the bottom and top.

[Calvinball]

Took yesterday as a rest day, I ran 8 miles on Sunday which was by far more than I’ve run in a over half a year.

Went to the gym today and had a decent workout, but the soreness/aches I have are making me think I should maybe take another rest day. I think that Sunday run just took a toll. I don’t want to end up straining something at this point.

If only I could stand to be on the treadmill for more than 5k, I’d make one workout a week over the winter a nice long run to keep that endurance up.


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[goIftdibrad]

revisiting home gym ideas.

Pricey, but maybe can be 'd together?

[Calvinball]

Spent most of the night tossing, coming down with a cold of some sort. Rest day decision made for me.


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[Apex]

revisiting home gym ideas.

Pricey, but maybe can be 'd together?

Most expensive part is going to be plates. Crangslist is your friend for dat doe.

You can put everything you'll need together, for weightlifting, for under a grand.

[goIftdibrad]

revisiting home gym ideas.

Pricey, but maybe can be 'd together?

Most expensive part is going to be plates. Crangslist is your friend for dat doe.

You can put everything you'll need together, for weightlifting, for under a grand.

yea that is what im seeing. You can do everything else, even a decent bar, with NICE stuff for around a grand.

route for 500. Might be worth it to buy nice shit since I'll touch it 3x a week minimum.

[Apex]

Most expensive part is going to be plates. Crangslist is your friend for dat doe.

You can put everything you'll need together, for weightlifting, for under a grand.

yea that is what im seeing. You can do everything else, even a decent bar, with NICE stuff for around a grand.

route for 500. Might be worth it to buy nice shit since I'll touch it 3x a week minimum.

Start with this bar:
https://www.roguefitness.com/rogue-echo-bar
It is the exact same bar as their Ohio Bar, but $80 bucks cheaper.

Add in the stands/rack of your choice, bench, and plates.

[SAWCE]

yea that is what im seeing. You can do everything else, even a decent bar, with NICE stuff for around a grand.

route for 500. Might be worth it to buy nice shit since I'll touch it 3x a week minimum.

Start with this bar:
https://www.roguefitness.com/rogue-echo-bar
It is the exact same bar as their Ohio Bar, but $80 bucks cheaper.

Add in the stands/rack of your choice, bench, and plates.

EliteFTS makes nice equipment too. Their basic bar is a little cheaper than the Rouge, and they have lots of specialty bars if you ever go

Bonus points for thier basic bar being named

https://www.elitefts.com/troy-standard-bar.html

[SAWCE]

Had a really great back workout last night.

Started adding weight on my pullups. Only 10lbs strapped to my waist for now, but already hit 10, 10, 9, 7 with it last night. 205lbs for bb row after that for 10, 10, 10, and then 8 with my last set done as Pendlay rows. Pull-downs, t-bar rows, and cable pull-overs after that. The pump was ridiculous.

Only negative was my elbows have been super achey the last week and a half or so. I feel it most on my bench work and my pull-ups. I think part of it is changing the gear I was using, and part of it was changing the diet and pulling out some fats. Talked to my coach, and I'm gonna starting adding in 7 grams of EFAs every day which will hopefully help tremendously.

Pic of said pump:

[goIftdibrad]

yea that is what im seeing. You can do everything else, even a decent bar, with NICE stuff for around a grand.

route for 500. Might be worth it to buy nice shit since I'll touch it 3x a week minimum.

Start with this bar:
https://www.roguefitness.com/rogue-echo-bar
It is the exact same bar as their Ohio Bar, but $80 bucks cheaper.

Add in the stands/rack of your choice, bench, and plates.

good pro tip. Was it you that sent me the home gym SS? looking at it now

Also might spring for stainless if I go full retard. I sweat tons and its humid AF down here. This will be inside the house, so less chance of corrosion but at the same time cant look like shit.

[Apex]

Start with this bar:
https://www.roguefitness.com/rogue-echo-bar
It is the exact same bar as their Ohio Bar, but $80 bucks cheaper.

Add in the stands/rack of your choice, bench, and plates.

good pro tip. Was it you that sent me the home gym SS? looking at it now

Maybe? Or jaxper has thrown out some 5/7 home gym setup ideas before as well.

[goIftdibrad]

good pro tip. Was it you that sent me the home gym SS? looking at it now

Maybe? Or jaxper has thrown out some 5/7 home gym setup ideas before as well.

Ah ys I think it was Jax

[goIftdibrad]

the more I think about it the more I'm likeing throwing down on the home gym.

I've been working out almost 5 years steadily, it would be a good investment. Payback at 50 a month gym fee on 1k is 20 months.

I also get 50% back from my compnay up too 250 dollars a year. So 125 of that is for the gym this year, but I have another 125 I'd get back. Craigslist s probably need not apply